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Relax on the right hip. Inhale, come to the center, and slowly, with an exhale, stretch to the left side. Your legs are extended, your arms are also extended, your whole body is stretched. Roll your body five times to the right and left side. If you have done the exercise, just relax in an āsana and feel your whole body. Feel the refreshment. Just feel your whole body. Feel the freshness in your body and the increased circulation throughout the entire body. Feel the warmth of your whole body. Take one deep inhale and a long exhale. Slowly sit in Vajrāsana. We will do Marjari. Just stay in Vajrāsana for a while. Place your hands on your thighs. Your back and neck are straight. Lower your chin a little toward your chest so that the back of your neck is straight. Close your eyes and relax in this position for a while. Deep inhale and slow exhale. Just relax your body in this position. Feel your breath. We will slowly start. We will slowly start together. Inhale 1, exhale 1, inhale 2, exhale 3, inhale 4, inhale 5, inhale 6, inhale 7, inhale 8, inhale 9. Slowly sit on your feet, close your eyes, relax your hands and elbows, and relax your shoulders. Just relax your shoulders and feel your back, the relaxing of your back muscles after Marjari. Once, deep inhale and slow exhale. We will slowly start with the second round. Inhale, exhale, 2, 3, 4, exhale, 5, 6—keep your elbows straight. With the exhalation, sit on your feet. Close your eyes. Take one deep inhale. With the exhale, just relax your shoulders. Feel your stomach. Feel how the stomach is more relaxed now. Slowly open your eyes. We will do a couple of āsanas from a standing position. So, slowly stand up. You can spread your legs a little bit. First, we will do shoulder rotations to relax our arms. Up, inhale up, exhale down—big circles, large movements. Five rounds in the front in one direction and five in the other. When your arms are in front, your elbows should be touching, and when you are going back, just try to stretch back as much as possible. When you finish, just relax. Close your eyes for a second, close your eyes and feel your shoulders, feel your neck. One deep inhale and exhale. Next, we will do Dvikonāsana from the second level of the system Yoga in Daily Life. Place your feet close to each other. Feet close together. First I will explain, then we will do it together. First, we will explain, then we will do it together. With inhalation, we will put our hands together, interlock our fingers, and turn our hands downwards. Slowly, with the exhalation, we will go down. The head should be relaxed, and you should be careful with your back. Then, when we come back, please be careful of your back again. First, we should place the hands on the back. On the back, again back on the back, and then slowly come up with a straight back. So, let's go together. We’ll do it together, with inhalation. With inhalation, put your hands back and interlock your fingers, and slowly, with exhalation, go down slowly and bring your hands toward the floor. Breathe in this position. Knees are straight. Relax your shoulders, shoulder blades, and neck. Breathe in this position, just relax your shoulders and your neck. Deep inhale, slow exhale. Stay in this position. Then, slowly first lower your hands to your back, slowly put your hands on the back, then straighten your back and slowly come up and relax your hands. Relax your arms. Take a deep breath in and out. Close your eyes. Feel your back, your shoulders. Close your eyes, feel your neck, feel your shoulder blades, hold back. Feel the nice refreshment and warmth after stretching your legs. Second round. The second time. With the exhalation, slowly go down. Breathe in the position, just relax. We are breathing in this position, just relax. Feel the stretching of your legs. Stretching is refreshing our whole body. This is a very good posture against bad standing positions. This is a very good exercise for improving your back. Very good for people who sit a lot at work. And slowly with inhalation, slowly with inhalation, first relax your hands on the back and come up with a straight back and relax your arms. We inhale and slowly exhale—one deep inhalation and slow exhalation. Just relax your whole back and feel the effects of this āsana. While we are standing, we can do Catuṣpādāsana. So again, put your feet together. Slowly we place our hands on the floor, our back is straight. We are looking up and leaning on our palms and feet equally. Try to spread the weight of your body equally on your palms and feet. The legs are straight, the gaze is forward. Breathe in through the mouth. We are enjoying this position. We are enjoying this position. Just feel the stretch of the right side of the leg. Deep inhale, and slow inhale. Just stay, and slowly with the inhale, we transfer the weight of the body to the feet. We spread our hands to the height of the ears, and slowly return our hands with the exhale. For a second, just close your eyes. Feel your whole body after Catuṣpādāsana. Just feel your legs, shoulders. Deep inhale and exhale. Just relax in the breath. Relaxation is a very important part of yoga āsanas. Because with relaxation, you can do the āsana better. If you are relaxed, you will be able to do the āsana better. The second time, slowly with the inhale, we raise our hands, and with the exhale, we go down with straight legs. We spread the weight of the body equally on the palms and feet. Super. Like that. Wonderful. Like that. We are breathing. We are just breathing in this position. Enjoying the stretching of the legs. Just relax your stomach. Full yoga breathing for 45 minutes. And slowly, slowly put your weight on the feet. With the straight back, coming up with inhalation, and with exhalation, slowly put your hands down. Close your eyes. Once, deep inhale and exhale. Close your eyes and relax your whole body. Just feel the warmth of your feet, ankle joints. Once, deep inhale and a slow, deep exhale. Just feel the relaxation behind your knees. Feel your knees. Just feel the relaxation and the warmth of your thighs. Feel your buttocks. Feel the relaxation of the muscles of the buttocks and hips, and your hips. Just feel your whole legs. Feel the lower part of your back. Mentally go through your back, vertebra by vertebra. Feel the relaxation and refreshment throughout your whole back. Just feel your shoulders. Inhale and slow exhale. Just feel your hands, wrists, elbows, and shoulders. Just feel the weight of your hands on the ground. Feel your armpits and the side muscles to the waist. Feel the lower part of your stomach. Feel the space around the navel. The upper part of your chest, and feel the relaxation of the upper part of your chest. Inhale deeply and exhale slowly. The body is immobile; you do not need to move a part of your body. Your body is motionless; you don’t have to move any part of your body, just mentally go through your body. Just feel your whole face. One deep inhale, and with the exhalation, relax your whole body. Slowly, with the next inhalation, stretch your whole body. Slowly sit up. We will chant OṂ once and "Nāhaṁ Karatā." Close your eyes. One deep inhale and exhale. Inhale. Uḍḍīyāna. Place your hands on the chest, hands together, and we will chant the mantra "Nāhaṁkāratā." Nāhaṁ Karatāḥ Prabhudīpa Karatāḥ Prabhudīpa Karatāḥ Śānti, Śānti,... Place your warm palms on your face, rub your facial muscles, and slowly bend forward. Slowly. And slowly come up with the help of your hands, and hurry up.